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Exercise guide
Wrist Roller
A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength.
What this exercise works
- Muscles
- forearm extensors · forearm flexors · anterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Wrist roller
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Grip the wrist roller handle with arms extended in front at shoulder height.
- Let the weight hang from the cord.
- Roll the handle forward with alternating wrist movements to wind the weight up.
- Keep your arms straight throughout.
- Once fully wound, reverse the rotation to lower the weight.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Use full wrist rotations rather than small partial turns.
- Keep your shoulders relaxed and avoid shrugging as you roll.
- Control the unwinding phase instead of letting the weight drop.